Alakroppa

45min ”amrap”

*harjoituksessa haetaan lihaskestävyyttä. Pyri pitkiin sarjoihin. Harjoitusta ei ole tarkoitus painaa maksimitehoilla läpi vaan tasaisella tahdilla 70-80% efortilla.

1000m soutu
75 Double under /250 Single under
40 Lunge step
40 Kb hang clean & push press

• 8 Min AMRAP of
Legless Rope Climb 1 rep
Rope Climb 2/1 reps
GHD Hip Exstensions 21 reps

Metcon (quality)

5 Rounds, every 4:00 minutes:
500/400m row
10-15 Toes to bar

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

Pullups
5-4-3-2-1

Bench Press
5 sets
20kg = 45
30kg = 66
50kg = 110
50kg = 110
50kg = 110

BB Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 rounds
1 min work
1 min rest
4 sets in a minute=28 sets

3:00 easy bike, row or run
10 walking lunges
20 passthroughs
10 walking lunges

WOD
50-40-30-20-10
Calorie bike or row
Sit ups
Front rack lunges 75/55

RestDay!

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Strict press
E2MOM x 5
10 reps @ 50% 1 RM